How to Box Jump, Vertical Jump, and Broad Jump Correctly?
The following are some tips for proper plyometric training:
1) Do not use too much weight!
Too little weight will make your muscles tired quickly; too much weight will cause injury. Use only enough weight so that you feel comfortable jumping without falling down or getting hurt.
2) Do not jump with just one leg!
You need to do both legs at the same time. If you jump with just one leg, it will be difficult to land properly. Also, if you jump with just one foot forward and then switch feet, you may fall backward because your body position changes when switching from one foot to another.
3) When jumping up, keep your shoulders back and head high.
Keep your chest upright while doing so.
4) Try to jump as high as possible.
This is very important. A low landing is better than no landing at all. If you miss the target, you might have to start over again.
5) Always try to stay in contact with the ground during your jumps.
Never let yourself go backwards or sideways during your jumps! Your body must remain perfectly still while jumping! If you move your feet around, you will not be able to jump as high.
6) Never hold onto anything!
Grabbing the floor or a pole while performing a plyometric exercise will only give you an advantage by letting you use that pole as an extra counterforce when you push off. Always try to use only your muscles to do the jumping. If you find that you are jumping higher by grabbing something, it means that you need to practice more in order to increase the power of your muscles!
The reasons why these tips are important:
1) You will learn how to jump properly. If you jump with a lot of weight, your legs and feet might get hurt because the impact might be too strong for them to handle. When you jump with too much weight, you can also lose balance easily and fall down.
Sources & references used in this article:
Modification of the standing long jump test enhances ability to predict anaerobic performance by KS Almuzaini, SJ Fleck – The Journal of Strength & Conditioning …, 2008 – journals.lww.com
Chest-and waist-deep aquatic plyometric training and average force, power, and vertical-jump performance by MG Miller, CC Cheatham, AR Porter… – … Journal of Aquatic …, 2007 – scholarworks.bgsu.edu
Effects of a short-term plyometric and resistance training program on fitness performance in boys age 12 to 15 years by AD Faigenbaum, JE McFarland, FB Keiper… – Journal of sports …, 2007 – ncbi.nlm.nih.gov
Effects of three modified plyometric depth jumps and periodized weight training on lower extremity power by DPS Andrew, JE Kovaleski, RJ Heitman… – The Sport …, 2010 – go.gale.com
Effects of in-season short-term plyometric training on jumping and agility performance of basketball players by A Asadi – Sport Sciences for Health, 2013 – Springer
Effects of plyometric training on muscle-activation strategies and performance in female athletes by NJ Chimera, KA Swanik, CB Swanik… – Journal of athletic …, 2004 – ncbi.nlm.nih.gov